How to do it
Keep the non-working arm anchored to your side for stability.
- 1
Lie on a flat bench holding a dumbbell in one hand with a pronated grip (palm facing down).
- 2
Extend your arm above your chest, then bend your elbow to lower the dumbbell towards the opposite shoulder.
- 3
Extend your arm to return to the starting position.
- 4
Complete the desired number of repetitions before switching arms.
Expert tip
Keep your elbow in a fixed position and avoid any movement in your shoulder joint to ensure the triceps are doing the work.
Common mistakes
- ✕Bending the wrist during the extension
- ✕Rotating the torso toward the loaded arm
- ✕Stopping short of full lockout at the top